T2s: What was your fasting BG this morning, and what did you eat yesterday?

[Venkat K]

Monday 21/1
FBG (5.30am) 4.1
Breakfast 1 (5.30am): Porridge (almond milk), nectarine, blackcurrants, pecans {276 Cal / 34.3g Carbs}
……………………………….2 mile run
……………………………….7 x 500m [sprints, 1 minute rests] on rowing machine
Breakfast 2 (8am): Toast (one slice, seeded), mackerel / Tangerine {257 Cal / 17.4g Carbs}

Lunch (12pm): Butternut squash & chilli soup {76 Cal / 15.4g Carbs}
Prawn & avocado salad, flatbread, hummus {338 Cal / 12.8g Carbs}
Strawberries, blueberries, yoghurt, almonds {105 Cal /11.4g Carbs}

Snack (3pm): Banana {61 Cal / 13.8g Carbs}

Dinner (6pm): Pheasant breast, Toulouse sausage, roast potatoes, roast cauliflower,
carrots, swede, green beans, cranberry sauce {490 Cal / 37.8g Carbs}
Plum, blackberries, yoghurt, hazelnuts {129 Cal / 11.6g Carbs}

4 cups of coffee too (3 of them decaf)

Calories 1809
Carbs 165.6g
Protein 114.5g
Fat 67.8g (Sat Fat 11.5g / Trans fat 0.3g)

All food cooked from scratch, if you would like any recipes please just ask

Each 500m Sprints how much time does it take for you. What resistance do you set your machine i.e maximum or minimum or mid range?

 

[Venkat K]

Yesterday food

7:30 Breakfast- Omelette oven cooked( eggs,mushrooms, frozen kale, frozen okra, cheddar cheese, mozzarella cheese and spices)
Two Spoon of homemade nut mix
Keto Chocolate

8:20 cycle to office 11 miles

Lunch - Fasting

3 Green Tea and Black coffee at work

17:40 cycle to home 11 miles

19:15 Blood sugar before dinner 6.1

19:10 Dinner - Chicken Curry
cauliflower rice
Salad(Cucumbers, olives, tomatoes, crispy salad,green chillies, Greek style salad cheese and seasoning)
Papad with soft cheese
Three Spoon of homemade nut mix
Keto Chocolate

8 hours sleep

Fitbit shows 12500 steps by end of day.

Tuesday 22/01/2019

FBG(06:30) - 8.1

 

[Deleted member 371625]

Each 500m Sprints how much time does it take for you. What resistance do you set your machine i.e maximum or minimum or mid range?

500m is 2 minutes for me, they key is 2 minutes sprint at whatever pace that is for you. I always use maximum resistance.
Research has shown, by measuring metabolites in the breath, that this is the most effective exercise for fat burning.
At rest, the body takes its energy mostly from carb stores (glycogen). When exercising briskly around 40% of energy comes from fat stores, but this stops when the exercise does.
However, a 20 minute cycle of sprints (7 x 2 min) with rests (6 x 1 min) seems to trick the body as the fat burning cycle lasts for 24 to 48 hours. This works equally well on foot or on a bike. If you are really pushed for time, doing this 3 times a week may be all that you need to do.
It may be that this could help with your insulin resistance / dawn phenomenon as this may be due, at least in part, to visceral fat around your liver and pancreas which can cause this. This can even occur in quite lean people.

 

[Deleted member 371625]

Tuesday 22/1
FBG (5.30am) Not measured today
Snack (6am): Banana {61 Cal / 14.0g Carbs}
…………………………...4 mile walk
Breakfast (8am): Toast (one slice, seeded), scrambled eggs mushrooms, tomatoes /
Juice from one orange {279 Cal / 20.8g Carbs}

Lunch (12pm): Celeriac & apple soup {61 Cal / 11.9g Carbs}
Turkey & avocado salad, flatbread, hummus {302 Cal / 12.4g Carbs}
Nectarine, raspberries, yoghurt, walnuts {142 Cal / 12.1g Carbs}

BG (5pm) 3.7
Dinner (6pm): Spaghetti alfredo with salmon & prawns {392 Cal / 40.2g Carbs}
Pear, blackberries, yoghurt, pecans {141 Cal / 12.6g Carbs}

Snack (9pm): Toast (one slice, seeded), almond milk {98 Cal / 9.8g Carbs}

4 cups of coffee too (3 of them decaf)

Calories 1554
Carbs 144.6g
Protein 95.4g
Fat 56.9g (Sat Fat 12.0g / Trans fat 0.2g)

All food cooked from scratch, if you would like any recipes please just ask

 

[Prem51]

Yesterday (22/1).
0950: Mug of coffee with milk & sweetener.
1700: Mug of tea.
1845: Bowl of chicken noodle soup.
2115: 33ml can of beer, 20g peanuts (4g carbs).

Fbg today 4.7

 

[Venkat K]

500m is 2 minutes for me, they key is 2 minutes sprint at whatever pace that is for you. I always use maximum resistance.
Research has shown, by measuring metabolites in the breath, that this is the most effective exercise for fat burning.
At rest, the body takes its energy mostly from carb stores (glycogen). When exercising briskly around 40% of energy comes from fat stores, but this stops when the exercise does.
However, a 20 minute cycle of sprints (7 x 2 min) with rests (6 x 1 min) seems to trick the body as the fat burning cycle lasts for 24 to 48 hours. This works equally well on foot or on a bike. If you are really pushed for time, doing this 3 times a week may be all that you need to do.
It may be that this could help with your insulin resistance / dawn phenomenon as this may be due, at least in part, to visceral fat around your liver and pancreas which can cause this. This can even occur in quite lean people.

I will give a try sprints. Now i have a rowing machine borrowed from friend.

 

[Venkat K]

Yesterday food

7:50 Breakfast- Frozen berries, overnight recovery protein powder and Good Hemp smoothie
Two Spoons of nut mix
Keto Chocolate

Lunch & Dinner - Fasting

Two Spoons of nut mix before bedtime

7:00 hours sleep

Fitbit shows 3000 steps by end of day.

Wednesday 23/01/2019

FBG(06:25) - 7.4

 

[Deleted member 371625]

Wednesday 23/1
FBG (5.30am) 3.8
Breakfast 1 (5.30am): Porridge (almond milk), nectarine, raspberries, pecans {284 Cal / 34.6g Carbs}
……………………………….2 mile run
……………………………….7 x 500m [sprints, 1 minute rests] on rowing machine
Breakfast 2 (8am): Toast (one slice, seeded), garlic mushrooms / Half a grapefruit {110 Cal / 17.3g Carbs}

Lunch (12pm): Butternut squash & chilli soup {74 Cal / 15.0g Carbs}
Salmon & avocado salad, flatbread, hummus {397 Cal / 12.2g Carbs}
Strawberries, peach, yoghurt, almonds {114 Cal /10.1g Carbs}

Snack (3pm): Banana {67 Cal / 15.2g Carbs}
……………………………..4 mile walk

Dinner (6pm): Pork loin, celeriac mash, carrots, turnip, green beans {407 Cal / 39.8g Carbs}
Elderflower poached pear, vanilla ice cream, walnut brittle {160 Cal / 24.2g Carbs}

4 cups of coffee too (3 of them decaf)

Calories 1700
Carbs 179.6g
Protein 92.5g
Fat 55.1g (Sat Fat 10.9g / Trans fat 0.4g)

All food cooked from scratch, if you would like any recipes please just ask

 

[Venkat K]

Yesterday food

7:30 Breakfast- Omelette oven cooked( eggs,mushrooms, frozen kale, frozen okra, cheddar cheese, mozzarella cheese and spices)
Two Spoon of homemade nut mix
Keto Chocolate

Lunch - Fasting

3 Green Tea and Black coffee at work


18:40 Blood sugar before dinner 6.8

18:40 Dinner - Chicken Curry
cauliflower, mushroom and egg stir fry
Salad(Rocket, Cucumbers, olives, tomatoes, crispy salad,green chillies, Greek style salad cheese and seasoning)
Two spoons of Homemade Natural Yogurt
Papad with soft cheese
Three Spoon of homemade nut mix
Keto Chocolate

19:30 15 minutes on Rowing machine

8:10 hours sleep

Fitbit shows 3200 steps by end of day.

Thursday 24/01/2019

FBG(06:45) - 8.8

 

[Deleted member 371625]

Thursday 24/1
FBG (5.30am) Not measured today / Exercise free day

Breakfast (8am): Toast (one slice, seeded), avocado, scrambled duck egg, tomatoes /
Half an orange {336 Cal / 18.8g Carbs}

Out shopping, values estimated
Snack (10.30am): (Portuguese market stall) Pastel de Nata {109 Cal / 14.1g Carbs}

Lunch (12pm): (Lebanese café in the market)
Spicy chicken wings, flatbread, hummus, moutabel {355 Cal / 16.6g Carbs}

Back home
Snack (3pm): Strawberries, raspberries, yoghurt, walnuts {129 Cal / 9.1g Carbs}

Dinner (6pm):Mushroom stroganoff, rice {232 Cal / 38.9g Carbs}
Peach, blueberries, yoghurt, hazelnuts {126 Cal / 10.8g Carbs}

Snack (9pm): Toast (two slices, seeded), almond milk {232 Cal / 26.8g Carbs}

4 cups of coffee too (3 of them decaf)

Calories 1576
Carbs 142.2g
Protein 75.8g
Fat 68.4g (Sat Fat 18.4g / Trans fat 0.7g)

All food cooked from scratch, if you would like any recipes please just ask

 

[Prem51]

Yesterday (24/1).
0720: Mug of coffee with sweetener & milk.
1630: Mug of tea.
2030: Bowl of pork noodle soup.
2110: Two glasses red wine, some peanuts.

Fbg today 5.0.

 

[Venkat K]

Yesterday (24/1).
0720: Mug of coffee with sweetener & milk.
1630: Mug of tea.
2030: Bowl of pork noodle soup.
2110: Two glasses red wine, some peanuts.

Fbg today 5.0.

One meal a day is giving great results in terms of blood sugars for you.

 

[Venkat K]

Yesterday food

7:30 Breakfast-- Chia seeds, cocoa powder, Hazelnut milk with spoon of maple syrup
Two Spoon of homemade nut mix
Keto Chocolate

Lunch - Fasting

3 Green Tea and Black coffee at work


18:40 Blood sugar before dinner 7.5

18:40 Dinner - Chicken Curry
cauliflower, broccoli stir fry
Salad(Rocket, Cucumbers, olives, tomatoes, crispy salad,green chillies, Greek style salad cheese and seasoning)
Papad with soft cheese
Three Spoon of homemade nut mix

19:30 15 minutes on Rowing machine

9:00 hours sleep

Fitbit shows 4500 steps by end of day.

Friday 25/01/2019

FBG(07:00) - 8.1

 

[Prem51]

One meal a day is giving great results in terms of blood sugars for you.

Yes, but I can only do it as it is hot here and I don't feel hungry. It would be more difficult in UK for a long time. But I'm hoping to get my weight down to 150lbs, from current 155lbs, as I think that should bring my bg to non-diabetic levels again.

 

[Prem51]

Yesterday (25/1).
0750: Mug of coffee with milk & sweetener.
1600: Mug of tea.
1845: Fish & chips.

Fbg today 5.8.

 

[Venkat K]

Yesterday food

7:30 Breakfast- Omelette oven cooked( eggs,mushrooms, frozen kale, frozen okra, cheddar cheese, mozzarella cheese and spices)
Two Spoon of homemade nut mix


8:00cycle to office 11 miles

Lunch - Fasting

3 Green Tea and Black coffee at work

17:20 cycle to home 11 miles

19:00 Blood sugar before dinner 7.3

19:10 Dinner -Cauliflower, Broccoli, courgette stir fry

Salad(Cucumbers, olives, tomatoes, crispy salad,green chillies, Greek style salad cheese and seasoning)
Papad with soft cheese
Three Spoon of homemade nut mix

21:00 Blood sugar after dinner 8.8

7:45 hours sleep

Fitbit shows 12000 steps by end of day.

Saturday 26/01/2019

FBG(06:30) - 7.8

 

[Deleted member 371625]

Friday 25/1
FBG (5.30am) 3.9
Breakfast 1 (5.30am): Porridge (almond milk), strawberries, raspberries, hazels {264 Cal / 33.6g Carbs}
……………………………….2 mile run
……………………………….7 x 500m [sprints, 1 minute rests] on rowing machine
Breakfast 2 (8am): Toast (one slice, seeded), mackerel / Tangerine {228 Cal / 14.8g Carbs}

Lunch (12pm): Celeriac & apple soup {63 Cal / 12.4g Carbs}
Ham, Gorgonzola, fig & avocado salad {407 Cal / 26.2g Carbs}
Kiwi, peach, yoghurt, almonds {124 Cal /13.3g Carbs}

……………………………..2 mile walk
BG (6pm) 4.1
Dinner (6pm): Hake in breadcrumbs, sweet potato fries, peas, sweetcorn {443 Cal / 38.9g Carbs}
Malaga ice cream {164 Cal / 24.1 Carbs}

5 cups of coffee too (4 of them decaf)

Calories 1821
Carbs 182.0g
Protein 103.1g
Fat 64.2g (Sat Fat 13.5g / Trans fat 0.6g)

All food cooked from scratch, if you would like any recipes please just ask

 

[Deleted member 371625]

Saturday 26/1
FBG (5.30am) Not measured today

Breakfast (8am): Toast (one slice, seeded), avocado, scrambled egg, mushrooms, tomatoes /
Half a grapefruit {269 Cal / 18.1g Carbs}

Snack (10.30am): Banana {62 Cal / 14.2g Carbs}

Lunch (12pm): (Pub lunch after walk)
Vegetable soup, sourdough bread {124 Cal / 19.1g Carbs}
Oysters, fries [just a few] / Beer [3 different half pints, craft beer] {492 Cal / 30.9g Carbs}

Back home
Snack (3pm): Strawberries, nectarine, yoghurt, hazelnuts {118 Cal / 11.8g Carbs}

Dinner (6pm): Lincolnshire sausages (2), celeriac mash, carrots, cauliflower, green beans {418 Cal / 35.9g Carbs}
Tonka bean crème brulee {240 Cal / 18.7g Carbs}

4 cups of coffee too (3 of them decaf)

Calories 1793
Carbs 161.1g
Protein 81.4g
Fat 61.8g (Sat Fat 18.6g / Trans fat 0.7g)

All food cooked from scratch, if you would like any recipes please just ask

 

[Prem51]

Yesterday (26/1).
0810: Mug of coffee with milk & sweetener.
1600: Mug of tea.
1900: Bowl of chicken noodle soup.
2145: Two glasses red wine, some peanuts.

Fbg today 5.7.

 

[Venkat K]

Yesterday food

7:30 Breakfast- Frozen berries, overnight recovery protein powder and Good Hemp smoothie
Leftover omelette
Two Spoons of nut mix
Keto Chocolate

13:00 hours gardening

Lunch - Two Spoons of nut mix
Coffee with cream

16:00 Running 1.5 miles

18:30 Blood sugar before dinner 7.6

18:30 dinner- chicken curry with leafy greens vegetables

Courgette and cauliflower stir fry
Salads
Papad with soft cheese
Two spoons of nuts mixture

6:00 hours sleep

Fitbit shows 11500 steps by end of day.

Sunday 27/01/2019

FBG(7 am) - 8.2